Correct understanding of weight loss

Don’t worry too much about weight

Believe: there will be no rebound after reduction

Get more exposure to “positive energy for weight loss”

Change your mindset and take the initiative to lose weight

Be wary of "negative energy for weight loss"

Don't stay up late

reduce pressure

Use small utensils such as small plates, small bowls, and small lunch boxes to serve food.

Eat in small bites. The original one bite is now divided into 2 to 3 bites.

Chew each mouthful of food 35 to 39 times before swallowing. Of course, if you encounter liquid food or you really can't chew that many times, there is no need to be dogmatic, but you should chew as much as possible.

As long as there is food in your mouth, put down your utensils and empty your hands. Swallow the previous mouthful of food completely before taking the next one°

When eating, focus on chewing and the taste of food, and do not read, watch TV or listen to audio content at the same time.

universal recipe

Activities and sports

Must eat staple food

Don't eat avocado

What staple food to eat

Must eat meat

low calorie meat

red meat

poultry

Fish meat

Calorie formula

Egg whites provide satiety

Drinking milk can help you lose weight

yogurt

low calorie fruits

high calorie fruits

Fruit Calories Tips

Vegetable Calorie Tips

Category 1: Oil-free dried fruits and vegetables. As mentioned earlier, some dried fruits and vegetables are fried.

Here I will teach you another tip on buying snacks. Try to buy snacks in the smallest packaging possible.

Category 2: Milk or low-fat dairy products. Mainly snacks such as milk, yogurt, or other low-fat dairy products are generally recommended to be eaten between lunch and dinner, or after dinner when you are particularly hungry.

Category 3: Fruits and vegetables. Most fruits and vegetables are very good snacks when losing weight. They are low in calories and can enhance the feeling of fullness. They are suitable for eating at any time throughout the day: When choosing fruits, be careful not to choose high-calorie fruits:

Category 4: Nuts. Nuts are suitable to be eaten between breakfast and lunch, but nuts are high in calories, so be careful to keep the total daily intake within 20 grams.

Category 5: Healthy whole grains. This type of snacks mainly refers to low-fat, low-sugar whole grain biscuits, boiled corn, purple potatoes, sweet potatoes, etc., which help to enhance the feeling of satiety.

Category 6: Pure juice. Pure fruit juice without added sugar, suitable for drinking in moderation when you are a little hungry. Compared with fruit, juice generally raises blood sugar faster and helps relieve hunger. When losing weight, the best juice is watermelon juice.

Diet structure (first place)

food intake

Exercise (maintain muscle)

Activity

psychology

Misconception

1. Serious damage to health and high risks

2. If the weight loss effect cannot be maintained, it will definitely rebound.

Lose weight without exercising, dieting

Easy to execute, poor execution efficiency

Not suitable for people with gluttony

Principle: People cannot eat large amounts of food in a short period of time

Unhealthy, unsustainable, and does not change the lifestyle habits of those who lose weight.